Sufficient Protein Dilemma

[xerxes54]

Okay, this continues to bug me: not really knowing if I'm getting enough protein. My goal is building muscle. If you look at this http://www.fitday.com/WebFit/DayFoodsTab.asp
you see that so far today I've only taken in 145 grams of protein! I feel like jeez, it should be more than that. So the thing is I've always thought maybe I'm not entering correctly in Fitday.

I weigh food anytime it's chicken or beef or turkey burger - after it's cooked. BTW I weight 174 and am 5'9''.

I mean people talk about getting 1.5-2 grams per pound of body weight or even lean body weight. How do you do that?

Some of the diets I see posted here don't read immediately as having that much protein. If I want to do even 1.5 g's I'd need 261 grams per day. I feel like I've eaten a good chunk of all I'm going to eat today and I'm only at 145 grams! (and only 1643 calories, WTF?!) And I've had good size servings of chicken and beef (even a can of tuna). So to make up the deficit I'd have to take in 4 protein shakes, or eat a hell of a lot more. But the thing is when I look at this diet for today it doesn't appear to be deficient. Am I nuts?

I love fitday (and have been using it for a year or two) but it can be a minefield in that there are 4 billion food options to choose from. I often think I'm not entering correctly and I'm actually eating more calories and protein than I think I am. Or maybe not.

Advice? Comments? Thanks, John

[Bando]

Originally Posted by xerxes54

Okay, this continues to bug me: not really knowing if I'm getting enough protein. My goal is building muscle. If you look at this http://www.fitday.com/WebFit/DayFoodsTab.asp
you see that so far today I've only taken in 145 grams of protein! I feel like jeez, it should be more than that. So the thing is I've always thought maybe I'm not entering correctly in Fitday.

I weigh food anytime it's chicken or beef or turkey burger - after it's cooked. BTW I weight 174 and am 5'9''.

I mean people talk about getting 1.5-2 grams per pound of body weight or even lean body weight. How do you do that?

Some of the diets I see posted here don't read immediately as having that much protein. If I want to do even 1.5 g's I'd need 261 grams per day. I feel like I've eaten a good chunk of all I'm going to eat today and I'm only at 145 grams! (and only 1643 calories, WTF?!) And I've had good size servings of chicken and beef (even a can of tuna). So to make up the deficit I'd have to take in 4 protein shakes, or eat a hell of a lot more. But the thing is when I look at this diet for today it doesn't appear to be deficient. Am I nuts?

I love fitday (and have been using it for a year or two) but it can be a minefield in that there are 4 billion food options to choose from. I often think I'm not entering correctly and I'm actually eating more calories and protein than I think I am. Or maybe not.

Advice? Comments? Thanks, John

Why are you here asking questions when you should be in the kitchen making a chicken breast? Eat, my friend. Eat.

[dbx]

Originally Posted by xerxes54

Okay, this continues to bug me: not really knowing if I'm getting enough protein. My goal is building muscle. If you look at this http://www.fitday.com/WebFit/DayFoodsTab.asp
you see that so far today I've only taken in 145 grams of protein! I feel like jeez, it should be more than that. So the thing is I've always thought maybe I'm not entering correctly in Fitday.

I weigh food anytime it's chicken or beef or turkey burger - after it's cooked. BTW I weight 174 and am 5'9''.

I mean people talk about getting 1.5-2 grams per pound of body weight or even lean body weight. How do you do that?

Some of the diets I see posted here don't read immediately as having that much protein. If I want to do even 1.5 g's I'd need 261 grams per day. I feel like I've eaten a good chunk of all I'm going to eat today and I'm only at 145 grams! (and only 1643 calories, WTF?!) And I've had good size servings of chicken and beef (even a can of tuna). So to make up the deficit I'd have to take in 4 protein shakes, or eat a hell of a lot more. But the thing is when I look at this diet for today it doesn't appear to be deficient. Am I nuts?

I love fitday (and have been using it for a year or two) but it can be a minefield in that there are 4 billion food options to choose from. I often think I'm not entering correctly and I'm actually eating more calories and protein than I think I am. Or maybe not.

Advice? Comments? Thanks, John

First, I only get the front page of Fitday and can't see your numbers/foods. Secondly, you'll probably do fine with only 175-180g of protein per day (your body weight). Next, you didn't mention using whey. 2 scoops after workout is usually between 42g-50g right there, which in your case, is more than 1/4 of a daily goal of 175. Can of tuna...another 35-40g. I'm guessing you're not entering something in Fitday correctly. You have to "customize" whey according to what brand/amt of protein/cals, etc... Meats can be tricky since there are so many choices in each screen. You also need to remember to add things like the glass of milk or OJ that you might have, etc...

Whey is probably the most convenient way to easily add grams of protein to your daily total. Again, PWO shake, and maybe 2 scoops with milk for brkfst.....and your more than halfway there without evening having lunch or dinner. Reassess what you're actually eating and tracking first.

[kimm4]

Protein amounts are normally based on uncooked amounts if I'm not mistaken. I eat around 5 to 6 meals a day...a few of them protein shakes to make up for food.

[xerxes54]

http://www.fitday.com/WebFit/PublicJ...Owner=xerxes54

Maybe you can access my stats through above link.

Thanks, yea, I have 1 or 2 things of On Whey per day just not today - yet.

But I think there's something very fishy going on with the way I enter my food intake in fitday. LOL

[dbx]

Originally Posted by xerxes54

http://www.fitday.com/WebFit/PublicJ...Owner=xerxes54

Maybe you can access my stats through above link.

Thanks, yea, I have 1 or 2 things of On Whey per day just not today - yet.

But I think there's something very fishy going on with the way I enter my food intake in fitday. LOL

OK....it looks about right to me. Which leads me to say this; you're not eating enough . And....if you added one shake it'd get you over your BW in grams of protein, so you're not far away....and could easily exceed it.

Looks right (give or take), man. You just need more food.

[xerxes54]

Got it. Thanks. At least I am - for the most part - entering correctly.

[dbx]

Originally Posted by xerxes54

Got it. Thanks. At least I am - for the most part - entering correctly.

Yes, and if you're not trying to lose weight/cut and not competing.....you really shouldn't have to use Fitday for very long before having a good handle on what you can/can't eat daily. I mean, most of us tend to eat the same type of thing each day.

One other thing; with the exception of the tuna, you're not getting enough healthy EFAs (essential fatty acids) for fat intake. 71g is fine, and could even go up to 85-90, but the source has to be better than what you're currently geyting.

If you want to grow...eat more. But throw some cardio in for good measure to keep fat in check. Good luck.

[chodan9]

If its protien you want the I would recomend a whey powder in skim milk
say a double scoop post workout.
This will make geting the needed amount much easier.

[dbx]

Originally Posted by dbx

Next, you didn't mention using whey. 2 scoops after workout is usually between 42g-50g right there, which in your case, is more than 1/4 of a daily goal of 175.

Originally Posted by dbx

Whey is probably the most convenient way to easily add grams of protein to your daily total. Again, PWO shake, and maybe 2 scoops with milk for brkfst.....and your more than halfway there without evening having lunch or dinner.

Originally Posted by dbx

And....if you added one shake it'd get you over your BW in grams of protein, so you're not far away....and could easily exceed it.

Originally Posted by chodan9

If its protien you want the I would recomend a whey powder in skim milk
say a double scoop post workout.
This will make geting the needed amount much easier.

Yes, good idea

[chodan9]

Originally Posted by dbx

Yes, good idea

not only that
you might want to consider protien powder



that'll teach me to read all the posts!

[xerxes54]

Originally Posted by dbx

Yes, and if you're not trying to lose weight/cut and not competing.....you really shouldn't have to use Fitday for very long before having a good handle on what you can/can't eat daily. I mean, most of us tend to eat the same type of thing each day.

One other thing; with the exception of the tuna, you're not getting enough healthy EFAs (essential fatty acids) for fat intake. 71g is fine, and could even go up to 85-90, but the source has to be better than what you're currently geyting.

If you want to grow...eat more. But throw some cardio in for good measure to keep fat in check. Good luck.

Yep, you're right, I don't know why I keep using fitday except I go through eating phases where for 3 months I may accentuate olive oil, salmon and then I'll ramp up starchy carbs for 3 months, then take 3 months and go keto-ish with a super high fat and super high protein % with trace starchy carbs. At the same time I'm manipulating training protocols and if I see noticeable changes in body composition or I feel unusually good or feel like crap, whatever, I can always go back to fit day and my own personal food diary and see just what the hell it was that I was eating that yielded that result (or at least contributed to it).

But what led to me posting this tonight was this whole thing with protein consumption. I have to bust my ass to get 1.5-2 grams per lb.of body weight. I can usually do 1 gram per lb. of body weight - but 1.5-2 is stretching it. And from what limited experience I've had with kicking up protein consumption it has proven to be a good thing for me muscle-wise. So my thought is I want to really get a handle on how to eat more protein consistently - I'm talking something north of 230 grams. And, no kidding, as much as this stuff has been talked about to death, it's been a revelation to me of sorts. I never really thought you had to eat incredible amounts of protein to see muscle gains. You just had to eat, you know, a reasonable amount, and then bust your ass in the gym, don't overtrain and get some sleep.

Anyway, thanks for all the responses - John